Back to library
Exercise Library
Power Snatch From Blocks
A power snatch pulled from blocks set at or above the knee, removing the floor-to-knee first pull to isolate the second pull, turnover speed, and above-parallel catch.
OlympicBarbellExplosive pull to overhead (partial range)
GoLightWeight mediapower-snatch-from-blocks
시범 영상 준비 중
Primary
GlutesTrapezius
Secondary
QuadricepsHamstringsDeltoidsSpinal erectors
Equipment
Barbell
Pattern
Explosive pull to overhead (partial range)
Setup
- 01Set blocks so the bar rests at or just above the knee.
- 02Take a wide snatch grip and set feet at hip width.
- 03Set shoulders over or slightly ahead of the bar with a flat back.
- 04Set the hips higher than a full pull start, matching the position the bar would pass through mid-pull.
Execution
- 01Push the floor away smoothly, lifting the bar off the blocks without a jump start.
- 02Extend the hips fully as the bar reaches the hip crease and shrug hard.
- 03Pull under fast, punching the arms to lockout.
- 04Catch the bar overhead above a parallel squat and stand to finish.
Checkpoints
- -The bar leaves the blocks under control, with no bounce or jump.
- -Hip contact happens before the pull under starts.
- -Catch height stays above parallel.
- -Lockout is received instantly, not pressed out after the catch.
Common mistakes
- -Jumping the bar off the blocks, turning the start into a mini deadlift-jerk.
- -Setting the hips too high, which loses leg drive off the blocks.
- -Catching too deep, turning the lift into a squat snatch.
- -Losing balance forward from an unstable block setup.
Programming notes
- -Set block height to overload the exact weak point of the pull, most often the transition above the knee.
- -Use 3 to 5 sets of 1 to 3 reps at moderate to heavy loads.
- -Especially useful for lifters who lose the bar in the middle of a pull from the floor.